Introduction

If you’ve been feeling bloated, fatigued, or achy, chronic inflammation could be the culprit. The good news? What you eat matters. These 10 meal prep recipes are loaded with ingredients known to help fight inflammation—like leafy greens, turmeric, berries, ginger, and healthy fats—while keeping your weekly prep easy, nourishing, and delicious.

1. Turmeric Ginger Chicken with Quinoa

Description: A golden anti-inflammatory powerhouse paired with a fiber-rich grain.

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 2 chicken breasts, cubed

• 1 tsp turmeric, 1 tsp grated ginger

• 1 cup quinoa, 2 cups water

Instructions:

1. Cook quinoa. Sauté chicken with turmeric and ginger.

2. Combine and portion into containers.

Meal Prep Tips:

• Add steamed broccoli or spinach.

2. Sweet Potato & Black Bean Bowls

Description: Rich in antioxidants and fiber, these bowls are hearty and satisfying.

Prep Time: 10 mins | Cook Time: 25 mins | Servings: 4

Ingredients:

• 2 sweet potatoes, cubed

• 1 can black beans

• Olive oil, cumin, paprika

Instructions:

1. Roast sweet potatoes. Heat black beans.

2. Assemble bowls with greens and toppings.

Meal Prep Tips:

• Add avocado and lime for extra anti-inflammatory benefits.

3. Salmon with Roasted Veggies

Description: Omega-3-rich salmon paired with colorful, vitamin-packed veggies.

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients:

• 4 salmon filets

• Broccoli, carrots, bell peppers

• Olive oil, lemon, garlic

Instructions:

1. Roast veggies and salmon together on a sheet pan.

2. Divide into meal containers.

Meal Prep Tips:

• Drizzle with tahini for bonus nutrients.

4. Turmeric Lentil Soup

Description: Cozy, healing, and easy to freeze in batches.

Prep Time: 15 mins | Cook Time: 30 mins | Servings: 6

Ingredients:

• 1 cup red lentils

• Onion, garlic, ginger, turmeric

• 4 cups broth

Instructions:

1. Sauté aromatics. Add lentils and broth.

2. Simmer until thick.

Meal Prep Tips:

• Store in jars for grab-and-go lunches.

5. Berry Chia Overnight Oats

Description: Berries and chia provide antioxidants and omega-3s with zero cooking.

Prep Time: 5 mins | Chill Time: Overnight | Servings: 4

Ingredients:

• 1 cup oats

• 1/2 cup chia seeds

• 1 1/2 cups almond milk

• Mixed berries

Instructions:

1. Combine all ingredients in jars.

2. Refrigerate overnight.

Meal Prep Tips:

• Add cinnamon for extra anti-inflammatory properties.

6. Turmeric Cauliflower Rice Bowls

Description: A low-carb, golden-hued bowl with earthy flavors and high fiber.

Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 3 cups cauliflower rice

• 1 tsp turmeric

• Zucchini, chickpeas

Instructions:

1. Sauté all ingredients in olive oil.

2. Season and store in containers.

Meal Prep Tips:

• Serve with lemon tahini dressing.

7. Ginger Garlic Tofu Stir-Fry

Description: Anti-inflammatory garlic and ginger flavor every bite of this quick stir-fry.

Prep Time: 10 mins | Cook Time: 15 mins | Servings: 4

Ingredients:

• 1 block tofu, cubed

• 1 tbsp grated ginger, 3 garlic cloves

• Carrots, bok choy, sesame oil

Instructions:

1. Sauté tofu, add veggies and aromatics.

2. Serve with brown rice.

Meal Prep Tips:

• Store with rice in separate compartments.

8. Spiced Chickpea Salad

Description: A fresh, filling salad you can enjoy cold all week.

Prep Time: 10 mins | Cook Time: 5 mins | Servings: 4

Ingredients:

• 1 can chickpeas

• Spinach, red onion, cucumber

• Cumin, lemon, olive oil

Instructions:

1. Toast chickpeas with cumin.

2. Toss with salad ingredients.

Meal Prep Tips:

• Keep dressing separate until serving.

9. Coconut Curry Vegetable Stew

Description: Creamy, warming, and packed with anti-inflammatory spices.

Prep Time: 15 mins | Cook Time: 25 mins | Servings: 4

Ingredients:

• 1 can coconut milk

• Curry powder, turmeric, ginger

• Mixed veggies (carrots, kale, zucchini)

Instructions:

1. Sauté spices and veggies, add coconut milk.

2. Simmer until tender.

Meal Prep Tips:

• Serve over quinoa or rice.

10. Golden Roasted Chickpeas & Veggies

Description: A sheet pan meal loaded with fiber, antioxidants, and flavor.

Prep Time: 10 mins | Cook Time: 25 mins | Servings: 4

Ingredients:

• 1 can chickpeas

• Sweet potato, broccoli, red onion

• Turmeric, garlic powder, olive oil

Instructions:

1. Toss ingredients and roast at 400°F.

2. Divide into containers.

Meal Prep Tips:

• Pairs well with tahini or yogurt sauce.

  
  

Conclusion

Fighting inflammation starts with your fork—and with these 10 meal prep-friendly recipes, you're giving your body the support it deserves. Focus on whole, colorful foods with proven anti-inflammatory benefits, and enjoy a calmer, more energized week ahead.